Workout Of The Day

Monday
Metcon (AMRAP - Rounds and Reps)
Amrap x 8 minutes
Air Squat
SA Push Press, L & R
1/1/1, 2/2/2, 3/3/3...
Back Squat (Weight)
9 minutes to build to a tough set of 6 reps.
then,
3 max effort sets @90%
Metcon
Accumulate 3-5 minutes in a plank.
Tall, elbow, sides
Tuesday
Bench Press (Weight)
18 minutes to build to a tough set of 6 reps.
*row or bike x 1:15 every other bench set
then,
3 max effort sets @ 85-90%
Metcon (AMRAP - Rounds and Reps)
Amrap x 6 minutes
6 Hang Power Cleans
6 Lateral Burpees
Wednesday
Metcon (Calories)
3 rounds
For Max Calories
Row x 3 min, rest x 3 min
Bike x 3 min, rest x 3 min
then,
8-10 minutes of rolling out/stretching

Thursday
Metcon (AMRAP - Reps)
A.
Amrap x 9 minutes
21 Double-Unders
15 Sit-Ups
9 Thrusters
-rest 2 minutes-
B.
10 minutes to build to a tough set of:
2 Power Cleans + 2 Front Squats
-rest 2 minutes
C.
Amrap x 5 minutes
Using 90% of B, Max reps of
Power Clean + 2 Front Squats

*score = total reps (A & C) + weight (B)
Friday
Metcon (AMRAP - Rounds and Reps)
Amrap x 30 minutes
20 Wall Ball Shots
20 Pull-Ups
10 Box Jump Overs
15 Push-Ups
25 RKBS
400m Run
Saturday
Metcon (AMRAP - Rounds and Reps)
Teams of 2
Amrap x 30 minutes
20 Bench Press
20 Deadlift
40 Cal Row
*partners split work however they like
No WOD available